A Week of Clean-Eating Dinners and Sides

Eating clean may seem like a trendy idea, but in the EatingWell Test Kitchen, it’s what we always think about when we develop
recipes—and how we like to cook at home. It’s simply a healthy—and sustainable—way to approach all your meals. “Clean eating
means filling your plate with real, whole foods, eating a variety of fruits and whole grains, moderate amounts of lean meats
and sustainable seafood, dairy, nuts and seeds and healthy oils,” says Michelle Dudash, registered dietitian and author of
Clean Eating for Busy Families. And, she adds, “Notice how you don’t eliminate food groups?” Now that’s good news!

To help jump-start your clean-eating efforts, I’ve put together a 7-day clean-eating dinner menu. All the planning has been
done for you! I focused on delicious recipes that embody clean-eating principles, so you’ll be limiting processed food,
slashing sodium, eating less meat, loading up on vegetables and choosing more whole grains. Fast and healthy side dish
suggestions round out each meal.

Monday: Clementine & Five-Spice Chicken

Clean-Eating Theme: Eat Less Processed Food

Ditch the Chinese takeout and make this gorgeous homemade chicken recipe. Vitamin C-rich citrus, fragrant Asian five-spice
powder and spicy Sichuan peppercorns blend together to create a sweet, yet tangy flavor. You’ll be amazed at how flavorful
this dish is, using just a handful of basic ingredients.

Tuesday: Salmon with Toasted Israeli Couscous

Clean-Eating Theme: Slash the Sodium

This simple one-skillet salmon dish with toasted Israeli couscous has only 368 mg of sodium per serving. (Compare that to
Chili’s “Lighter Choice Grilled Salmon” served with rice and steamed broccoli, which has a whopping 1,920 mg of sodium!) In
addition to being healthier, our EatingWell version is ready in just 30 minutes. Look for whole-wheat Israeli couscous for
added fiber.

Wednesday: Quinoa Veggie Burger

Clean-Eating Theme: Eat Less Meat

This veggie burger is perfect because it has 11 grams of protein from the quinoa. This meatless burger is also especially
delicious because it’s packed with toasted pecans, mushrooms, cheese and herbs. YUM!

Thursday: Margherita Pizz'alad

Clean-Eating Theme: Eat More Vegetables

I picked one of my favorite foods and added a veggie twist: pizza with a salad on top. This healthier update to the classic
Margherita pizza is topped with juicy tomatoes, slices of fresh mozzarella and a generous portion of tangy green salad, but
feel free to use your favorite veggies. And with a pizza this loaded with good stuff, you don’t need a side!

Friday: Spaghetti Genovese

Clean-Eating Theme: Choose Whole Grains

In this recipe, we combine green beans, potatoes and pesto with whole-wheat pasta for a satisfying, yet fiber-rich meal. If
you are eating gluten-free, swap the pasta for enriched gluten-free pasta, quinoa or brown rice.

Saturday: Quinoa Pilaf with Seared Scallops

Clean-Eating Theme: Cut the Sugar

Most people eat far too many added sugars. The easiest way to clean up the sugars in your diet is to limit obvious sources of
sugar like soda, candy and baked goods. But don’t stop there. Healthy foods like yogurt, tomato sauce and cereal can be
“sneaky” sources of added sugars, so check the labels. In this recipe, we use whole-grain quinoa and get natural sweetness
from citrus and scallops.

Sunday: Spaghetti Squash & Meatballs

Clean-Eating Theme: Curb the Alcohol

For Sunday we’re serving up some cozy comfort food: spaghetti and meatballs with a healthy swap: spaghetti squash instead of
noodles for an extra-tasty dose of vegetables. And because eating clean also means drinking clean—even on the weekend,
folks!—stick to the recommended alcohol consumption of one drink for women and two for men. One drink equals 5 ounces of
wine, 1.5 ounces of liquor or 12 ounces of beer.